Congratulations on deciding to run the large 26.2! Marathon exercise programs usually start six months prior to the race.

Many plans for first time marathoners outline weekly mileage, daily totals, and rest days.

A few tips include

• Start by building your weekly mileage slowly to establish a running base prior to deciding to start your exercise program.

• Increase the amount of weekly miles slowly and gradually, ranging from one to three miles weekly.

• Hold 1 day each week for long runs. A lot of plans begin with 6 to 12 miles and peak at 20 to 23 miles.

• Be certain to add in adequate rest days in the training program. Rest is particularly important after long runs.

• Taper off and decrease mileage during the lasttwo weeksprior to the marathon.

Some plans also include recommendations for strength training and cross-training activities.

Including activities like biking, swimming, or walking may improve all round fitness while providing a crucial break from running.

However, the important thing should be to choose a plan that fits your current fitness level, the volume of days and amount of time you would like to spend exercising, as well as your goals for the marathon.

Following an established schedule adequately prepares people physically and emotionally for the large day; nevertheless, over- or under-training can lead to injury.

Focusing on a total body workout has benefits, namely when it comes to developing a strong, well-conditioned body. Many  runners neglect their muscles from the waist up, so strength training is advised, as you are aware.

Since upper body strength contributes to improved performance, you can picture your arms as your steering mechanism. What’s more, strong, vigorous arm motion may contribute to a powerful finish.

Trunk muscles provide coordination and balance while core strength can help maintain posture and form when fatigued during long runs.

A variety of lower body exercises for the quadriceps, hamstrings, calves, and gluteus muscles helps strengthen muscles, tendons, and other connective tissue that also may help prevent injury.

Proper hydration, stretching, and icing are important actions to take as well.

A running club can offer advice and support, in addition to running partners. Often, they provide motivation for the large event, group training runs, and quite possibly lectures.

Almost all  communities have such groups through the local YMCA/YWCA, community centers, and/or stores that sell running gear. A running coach or running classes can provide feedback regarding form and other valuable tips.

Many  charities also provide coaching and group training programs in exchange for raising money for a worthwhile cause.

There are also a number of internet based resources and books with information on marathon training, including

• the New York Road Runners

• the New York City Marathon Training

• the Competitive Runner’s Handbook - the Best Selling Guide to Running 5Ks through Marathons, by Bob Glover and Shelley-Lynn Florence Glover

• Training Programs by Hal Higdon, author of Marathon - the Ultimate Training Guide

• Runner’s World

Depending upon your foundation of fitness, you could consider walk-running the NYC marathon this November.

For quite a few people , the excitement of the marathon is in being in the race as well as completing the marathon. A marathon also has a component involving mind over matter.

When you are new to marathons, you might want to avoid focusing on your time. Instead, focus on fulfilling your own particular goal(s), like the goal of finishing the marathon, even when you make the decision to walk-run.

Don’t forget, you’re not competing with whoever but yourself.